Fitness & Performance
A) E4M x 4 sets
– 8/side split squats
– 12-16 banded tricep push-down
– 8 ring face curls
*Split squats can be performed regular or rear foot elevated.
Fitness
B) 15 min AMRAP:
– 200m run
– 15 RKB swings (53/35)
– 12 air squats
– 6 toes to bar
Performance
B) 15 min AMRAP:
– 200m run
– 15 RKB swings
– 12 air squats
– 6 hanging knee raises
Fitness
A) E2.5M x 6 sets:
– 5-5-3-3-2-2 push press
After odd sets – 4 DB batwing rows w/ 6 sec pause
After even sets – 8-12 banded Spanish squats
B) E2M x 8-12 sets
Odd: 12/9 cal row + 9 DB push press
Even: 12/9 cal row + 3-6 burpees
Performance
A) E2.5M x 6 sets:
– 5-5-3-3-2-2 push press
*Build to a tough but technically sound double
B) E2M x 8-12 sets
Odd: 15/12 cal row + 9 shoulder to overhead (115/75, 95/65, 75/55)
Even: 15/12 cal row + 6 burpees over the barbell
RX+ add 1-3 bMUs before the burpees
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts
– 8-12 dips
– 10-side bent over DB/KB rows
*Dips can be scaled any way to make the rep range tough
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag (heavy)
– 10-20 banded tricep push-downs
– 10-20 wall assisted DB curls (triceps on wall, torso at slight angle)
– 10 medball hamstring curls
OR
Conditioning Option
20 min AMRAP:
– 12 cal row or bike
– 6 up/downs
– 12 RKB swings
– 6 lemon squeezes
– 12 prisoner reverse lunges
Fitness
A) E2.5M x 6 sets
Odd sets:
– 10/side half kneeling BB landmine press
– 10 heel elevated goblet squat w/ pause (use 25lb plate)
Even sets:
– 10 2 up 1 down ring rows
– 10 alt. L-seated leg lift-overs
B) 4 rounds:
– 400m run
– 16-12-8-4 DB hang power snatch (53/35)
– 10 DB goblet squats
Performance
A) E2.5M x 6 sets
Sets 1&2: 3 position snatch (high, hang, floor)
Sets 3&4: 2 position snatch (hang, floor))
Sets 5&6: 1 snatch (floor)
*Receive snatch in full squat if able
B) 4 rounds:
– 400m run
– 20-16-12-8 DB hang power snatch (53/35)
– 10 DB goblet squats
OR
“Nancy”
5 rounds for time:
– 400m run
– 15 overhead squats (95/65)
Fitness & Performance
A) E4M x 4 sets:
– 8-12/side SA DB bench press w/ pause
– 3-4 negative or 4-8 weighted pull-ups
– 12 alternating goblet hold cossack squats
Fitness
B) E90S x 10-20 sets:
– 6 RKB swings
– 5 push-ups (elevated if needed)
– 4 box step ups
Performance
B) E90S x 10-20 sets:
– 7 RKB swings (53/35)
– 5 push-ups
– 3 box jump overs (24/20”)
RX+ use 70/44 KB and/or deficit or HSPUs
Fitness
A) E3M x 6 sets:
– 3 back or box squats
– 8 lateral DB raises
– 8/side SA KB suitcase high steps
B) E5M x 3-5 sets:
– 400m row or 800m bike
– 15 unbroken wallballs
– 10 hanging knee raises
Performance
A) E3M x 6 sets:
– 3 back squats @1-2 RIR or 80-85%
B) E5M x 3-5 sets:
– 500/400m row or 1000/800m bike
– 20 unbroken wallballs (20/14)
– 10 toes to bar
A) E3M x 6 sets:
– 3 deadlifts (build to a tough set of 3)
After odd sets:
– 10-15 DB floor press w/ pause
After even sets:
– 10 L-seated band rows (green)
B) E3M x 4-8 sets:
– 12/9 cal row (sub 10/7)
– 12 RKB swings (53/35)
– 12 air squats
– 4 lemon squeezes
Performance
A) E3M x 6 sets:
– 2-3 deadlifts @ 1-2 RIR or 85+%
*Heavier than 7/21
B) E3M x 4-8 sets:
– 15/12 cal row
– 15 RKB swings (53/35)
– 15 air squats
– 5 lemon squeezes
Fitness
E10M x 3-5 sets:
– 400m row
– 12 DB hang power snatches
– 12 wallballs
– 400m run or 800m bike
– 9 hanging knee raises
– 9-12 box dips
– 12 box step-ups (20/16”)
Partner up and share equipment to save space. Partner 2 starts on the run and works in order.
Performance
E10M x 3-5 sets:
– 500/400m row
– 18 DB hang power snatches (50/35)
– 15 wallballs (20/14)
– 400m run or 1000/800m bike
– 12 toes to bar
– 9-12 ring dips
– 12 box step-ups (20/16”)
Partner up and share equipment to save space. Partner 2 starts on the run and works in order.
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